How it works
We will use a point system to keep everyone accountable. You earn points by following rules outlined on the next page. Everything in the challenge is based on a personal accountability system. At the end of each day record your points on the google docs sheet. Be honest your results count on it.
This challenge will be tough especially when dealing with the sugar withdrawals so depending on the encouragement of the community is so important! Use the facebook page to share comments, words of encouragement, struggles, recipes, take pics of your food, let us know how the challenge is treating you!
Very important! This detox should not leave you feeling deprived of food or hungry. If you do you are doing it wrong! Also, this is not an all or none challenge. Just do your best! Even if you are just eliminating sugar, cutting back on the amount of alcoholic drinks per week, working out more, or just doing the daily challenges...AWESOME!
Invite Friends and Families to join the challenge!
Where and when
The challenge will start Feb 15, 2016. Measurements, body fat%, before pics, and performance test can be done this week and submitted to me or you can come to Work Train Fight between 11AM-12PM and 8PM-9PM
The buy in will be $25. First place will receive 3 free sessions with myself, prizes and cash.
You can inquire to set up measurements with myself anytime before the challenge.
MOVEMENT/MOBILITY – 1 Point
It is important to move and stretch every day. Movement can be Crossfit Class, lifting weights, running, skiing, racquetball, or just going for a walk. Mobility can be things like stretching or foam rolling. The important thing is to be moving or stretching for at least 10 minutes, even on rest days.
WATER – 1 Point
Drinking enough water every day is critical! Take your body weight and divide it by 3. Drink AT LEAST that many ounces of pure water every day. For example, if you weigh 150 pounds, then drink at least 50 ounces of water. Unsweetened seltzer water counts. Coffee and caffeinated drinks do not count.
NO SUGAR - 1 Point
Sugar is, at its very essence, almost pure energy. The problem is that we are very good at storing this energy as fat. That means no soda, no candy, no Gatorade, no Cronuts or Ample Hills Ice Cream. Just say no to the dessert menu
NO ALCOHOL – 1 Point
Once digested, alcohol is essentially a sugar, causing the same problems that refined table sugar has. Additionally, it interferes with a number of your body’s processes, such as muscle recovery. It’ll be tough, but stick with it! FYI, even though wine is made from grapes you still can’t have it, even if it is organic
NO REFINED CARBS - 1 Point
Refined carbohydrates, like bread, pasta, and flour, act very similarly to sugar. Your body easily converts them into glucose, which gets stored as fat if you don’t use it right away. Complex carbs, especially from fruits and veggies, are much better
NO LEGUMES or SOY (vegetarians/pescatarians legumes and soy allowed) – 1 Point
A good description on why we are omitting these from our diet can be found here
NO DAIRY - 1 Point
Diary can cause an increased insulin response and spike as well has been found that most people have some sort of intolerance towards it. Dairy intolerance may include skin disorders, gastrointestinal disruptions, sinus pain/headaches, and chronic fatigue. Eliminating dairy for 21 days will help you learn if it is a bad guy in your daily diet
CHALLENGE OF THE DAY - 1 Point
Every day we will post a special challenge through email that can be completed in class or at home. These will be challenging but will help us work towards our overall fitness goals. This could be physical, mental, and will be submitted by the end of the day 10PM each night to email@example.com
SLEEP - 1 Point
Strive to get AT LEAST 7-8 hours of sleep per night. Sleep combined with good nutrition and intense workouts will lower stress and do wonders for your body
= 9 TOTAL POINTS
THIS IS THE LINK TO THE GOOGLE DOC SHEET WHERE YOU WILL SCORE YOUR RESULTS PUT YOUR NAME INTO THE SPREADSHEET.